Endurance April 1st, 2015

ROLL
Upper and lower leg (medial, lateral, anterior, posterior)
MOBILITY
Stretch Calves, hip Flexors
Hip Sequence
ACTIVATION
Ankle Dorsi and plantar flexion
Prone Leg Curls

Hollow hold position jump rope 2 minutes

Endurance
4 Rounds
400m Run
10 DeadLifts (185/135)
10 Pistols

March 31, 2015 CrossFit at Nyack Fitness

Strength

Snatch Squats

4 sets of 5 reps

5 Rounds

30 seconds work and 30 seconds rest

MAX Over Head Squats (TBD)

MAX Toes to Bar

MAX Brupee Lateral Barbell Jump Overs

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March 30th, 2015 Crossfit at Nyack Fitness

SKILL

Hand Stand Push Ups

Beginner work

Intermediate Work

RX work

Advanced Work

AMRAP 12 Minutes

5 Clean and Jerks (135/95)

10 Hand Release Push Ups

15 Double Unders

March 28th Nyack Fitness Endurance

2 Rounds

800m Run
15 Burpees Pull Ups
15 Puddle Jumps each leg (lateral ice skater jumps over a wood section of lifting platforms)
10 Tuck Jumps over a line or Barbell 5 each side

400 m Run
11 Burpee Pull Ups
11Puddle Jumps each leg
6 Tuck Jumps over a line or Barbell

Cash Out
AMRAP 3 minutes
Double Unders

Crossfit Open 15.5

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb.  F 65 lb.

http://games.crossfit.com/workouts/the-open/2015#tabs-5

Row and Hang Cleans

Strength

Hang Cleans

5 sets of 5 reps

Row 2000m

CrossFit Nyack Partner WOD

Skill and Strength
Superset
4 Sets
30 second L-Sit Hold
3 Skin the Cat

Alternate with a Partner
One partner works at a time
Each partner completes the movement before moving to the next movement

5 Sets of each per partner
5 Alternating KB Clean (hang or floor or swing)
10 Push Ups
15 KB Squats

Happy Birthday Coach Francis Uwazurike "The Champ"

Endurance - Mini Kelly

Mini Kelly
WOD
3 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

CrossFit at Nyack Fitness March 23, 2015

ROLL

Anterior shoulders

Legs

Thoracic

MOBILITY

Pecs, anterior shoulder

Thoracic Sequence

Hip Sequence

Shoulder Clock

Bar Pass Throughs standing and at bottom of squat

ACTIVATION

Hip Abduction

Hip Adduction

Single Arm Kb Swings

STRENGTH

Bench Press

5 sets of 5 reps

WOD

25-15-10

DB Snatch (55/35) each arm

Air Squats

After each completed round

20 Double Unders

HAPPY BIRTHDAY JANE

Happy Birthday Jane Rosis

March 21, 2015

5 Rounds
5 Pull Ups
10 Med Ball Cleans
10 Med Ball Sit Ups throw ball to wall
20 Mountain Climbers

CrossFit Open 15.4

http://youtu.be/heJu-ZpUM4Y

CrossFit Nyack March 19, 2015

ROLL

Lower Leg and Upper Leg inner outer and center- Target the tightness 30 seconds per spot

Traps

Lats and Triceps

Lacrosse ball the perimeter of your scapula use wall or floor

MOBILITY

Shoulder Clock

Stretch Lats, Tirceps, Quads

ACTIVATION

Lateral plank walks

Banded Lateral Walks

Scorpion Reaches

DEACTIVATION

Seats Leg Lifts (internal and external rotation)

STRENGTH

Strict Press

6 sets of 3 reps

Build to a heavy 3

Rowing Challenge

5 sets

15 Pulls

Rest 2 minutes between each set

Hard Pulls

Number of meters Rowed is your score

CrossFit Nyack March 18, 2015 Endurance

Endurance 21 Barbell Lateral Lunges(65/45)Each Side)

21 Clapping Pushups

21 Med Ball situps(20/14)

15 Barbell Lateral Lunges

15 Clapping Pushups

15 Med ball  Situps

9 Barbell Lateral Lunges

9 Clappng Pushups

9 Situps 6 Barbell Lateral Lunges 6 Clapping Pushups 6 Med Ball sit ups

CrossFit Nyack March 17th Happy St. Patrick's Day

ROLL
Triceps, Lats, Quads plus inner and outer,  Calves, Traps

MOBILITY
Shoulder Sink,
Ankle Work
Shoulder Clock

ACTIVATION
Shoulder Circles
Hanging Depression
Hollow Holds
Reverse Butterflys
10 Single Arm DB Rows Each Arm

STRENGTH / SKILL
Practice Kipping Ring Pulls
Negative Ring Pulls

WOD
2 Sets of
5 Minute AMRAP
5 Push Presses (135 / 95)
5 Burpee Box Jumps (24/20)
Rest 3 Minutes after the 5 min AMRAP set

CrossFit Nyack Fitness

March 16, 2015

Push Jerk

6 sets of 2 reps

4 Rounds

10 Front Squats

5 Ring Dips

5 Ring Rows

https://youtu.be/CgpnS6zKQqs

Endurance

Row for Calories
50-40-30-20-10
After each round
Perform
20 lunges total
5 single arm KB swings per arm 24/16kg

Coaches Choice Warm Up

Review KB swing Technique

No rep athletes that fall forward on toes or off of heels during eccentric phase of Kb swing

Test. 2 Workout post

ROLL FOCUS

Anterior Shoulder

Bicep

MOBILITY

Shoulder Sink

Crab Reaches

ACTIVATION

Jack Knife Sit Ups

Banded Shoulder Flexion

CORRECTIVE

SKILL

STRENGTH

4 Sets

30 second Bar Hold

8 Incline Dumbell Press

WOD

8 Minute AMRAP

5 Renegade Rows (45/25)

5 Box Jumps (24/20)

5 Ring Dips

POST WOD WORK

Shoulder Protraction, Retraction, Depression

Post Number 1 Test

Testing Post

 click her to check link